Tend to focus on vegetarian diet gives important contributions to our body: first, because with the heat we may reinstate the right amount of ‘water, then because we help our skin to protect from the sun, for example, vitamin A protect skin and eyes, the C keeps you young and boosts the immune system, nervous system and gives the sprints.

Then there is another vitamin, the PP that makes us feel snappy and full of energy and protects the arteries. To obtain these results is sufficient to go to the supermarket or to the market and get your fill of these wonderful sources of health.

Let us see what can be to cook the dishes: the beautiful grilled vegetables or soups (just putting fresh vegetables, not frozen envelopes). You can add calories, creating a single meal, with a beautiful cake, such as zucchini. Really try to force yourself, the less supplements and more vegetables.

Antioxidants have many properties or functions, but although there are many kinds, we all defend the attack of free radicals. Want to know how you can get as antioxidants and fight free radicals?

Not counting the passing years, many of the ailments we suffer are due to the accumulation of assaults on cells by free radicals.

This cellular damage accumulates because dangerously accelerate this process by taking more free radicals that are formed out of the body: the snuff, pollution, solar radiation … Fortunately, our body starts arsenal of defenses, enzymes and antioxidants, which stop the formation of free radicals, the capture and repair their blunders. If there is a potion to preserve youth, do not take it? these are antioxidants.

Well, scientists have discovered that there are antioxidants in front of you: are in your food, vitamins in your boat and your grocery store. And above are safe and cost very little money.

The three major portions antioxidants

* Vitamin C
What do you do? Protects arteries. It stimulates the immune system. Prevent cancer, lung disease and cataracts.
Where is it? Especially fruits and vegetables, including peppers and cucumber, melon, papaya, strawberries, brussels sprouts, all citrus fruits, kiwis, broccoli and tomato.
Is it advisable to take supplements? If you do not eat lots of fruits and vegetables if recommended, as also no danger of the vitamin is more secure.

* Vitamin E
What do you do? It is the most important vitamin supplement to combat the infirmities of age. It blocks the oxidation of bad cholesterol and other harmful lipids. It prevents heart attacks and cancer, prevents deterioration of the arteries. Increases defenses. Protects the brain from degenerative diseases.
Where is it? In vegetable oils (soybean, corn and sunflower) nuts, seeds and grains.
Should take a supplement? If, in capsules of wheat germ oil, for example, because you do not consume enough food.

* Beta-carotene
What do you do? It has extraordinary anti-aging virtues to transform the body into vitamin A that stimulates the immune system. Prevents lung, stomach and breast cancer, prevents heart attacks, blocks the oxidation of cholesterol that clogs arteries and increases defenses.
Where is it? In carrots, apricots, spinach, tomato juice, pumpkin, melon and broccoli preferably raw or steamed.
Is it advisable to take supplements? Yes, 10 to 15 milligrams a day, and that is one of the least toxic vitamins.

They are also antioxidants
* Zinc: present in shellfish, especially oysters. Also in lean meats, grains and nuts.
* Magnesium: present in nuts, especially almonds, hazelnuts, pine nuts, peanuts, walnuts and cashews. Also in cereals and legumes.
* Selenium: sunflower seeds in the meat, fish and garlic.
* The Glutathione: one of the most fascinating antioxidants, a natural amino acid from your diet. In fruits and vegetables.
* The Coenzyme Q-10: natural substance produced by your body, is found in foods like oily fish (mackerel and sardines) in viscera (heart, liver and kidneys) in meat, soybean oil and peanuts.
* Ranking antioxidant foods: there is no other food like fruits and vegetables that have many antioxidants that transform your strengths cells against free radicals.
So, take a day at least 5 pieces of fruit, vegetable or fruit juice.

The 10 most antioxidant-rich
* Avocados.
* The berries (blackberries, strawberries, raspberries, blueberries …).
* Broccoli.
* The cabbage and sprouts all in general.
* Carrots.
* Citrus.
* The grapes, which contain up to 20 antioxidants.
* Onions, especially purple.
* Spinach.
* Tomatoes.

If a large number of studies highlight the protective role of certain foods, they are often controversial. Today, only a few risk factors are the subject of consensus.

A balance must

Fruits and vegetables, allies against any cancerAvant, a good balanced diet is essential. Thus, it is important to have a varied diet. Try as much as possible of the diverse contents of your plate. Moreover, it is necessary that your diet meets your needs. You need to adjust what you eat to your metabolism (see our application Calculate your calorie needs), your physical activity and your general condition (pregnancy, diabetes) to avoid excess.

Fruits and vegetables first!

Your best allies in the fight against cancer, these are the fruits and vegetables. Over the past 30 years, more than 250 studies have evaluated the relationship between these plants and this pathology. 80 have found a protective effect unequivocally. According to most studies, people who consume too few have a risk 1.5 to 2 times more likely to develop cancer. This effect could be explained by the action of different components: fiber, vitamins, polyphenols. Several studies put forward including the role of antioxidants such as beta-carotene, vitamins C and E and selenium.

Smokers beware!

But these protective effects of plants depend on many factors. They can sometimes change dramatically by all individuals and environmental factors. Thus the most famous example is that of beta-carotene. They are antioxidant compounds found in tomatoes or peppers. All studies emphasized their role in protecting against tumors. Scientists have therefore tried * to give supplements to smokers. Instead of protecting them, this has increased cases of lung cancer! Therefore the relative benefits of fruits and vegetables by the case!

Choose your allies

You must consume between 400 and 800 g per day plant. As stated by the Campaign Secretariat of Health of November 2001, this corresponds to 5 fruits and vegetables per day minimum. Purchased fresh, they bring all their nutritional qualities. But you can also buy canned or frozen. Some fruits and vegetables have a protective role specifically highlighted by recent studies:
* Tomatoes, peppers, carrot
And all other pigmented vegetables. These vegetables are extremely rich in carotene, the antioxidant whose protective properties are studied for many years.
* Broccoli, Brussels sprouts, cauliflower
And all other varieties of crucifers. Several studies attribute to them a preventive role in the onset of breast or other female hormones.
* Cereals, prunes, peas
And all foods that contain fiber. Because they play a role “admittedly controversial” in preventing colon cancer.

And do not forget to eat in all cases at least five fruits and vegetables per day!

Disadvantages junk food and prejudice

• By the way have been prosecuted, have lost all their nutritional and only serve to create generations of children and adults obese and malnourished.
• In its manufacture are used at very high temperatures which destroys all the vitamins found in fruits and vegetables in their natural state.
• They add chemicals to keep up for many months without spoiling, additives, flavorings, coloring, etc., that do not benefit at all to the body.
• And the worst, are sold at enormous prices which only serve to enrich the producer and the consumer continues to nutrient deficiency in the long run will bring him various ailments.
• Junk foods have been identified as a major cause of heart diseases including myocardial infraction, cardiac arrest and atherosclerosis. This is due to the fact that junk food contains excessive amount of low-density lipoproteins and cholesterol that get deposited on the inner linings of blood vessels.
• Even liver gets damaged due to presence of ingredients such as fat, cholesterol and salt inside the junk foods.
• Junk foods also cause damage to the pancreas resulting in insulin-dependant diabetes mellitus (IDDM).

We eat more fish, and we have good reason! He is often portrayed as a “health food” that can protect us from heart disease. True, some fish anyway. But it would be a shame to forget its other nutritional qualities, just as real, and ultimately very valuable for the balance of our diet.

The fish is really good! In the food pyramid, the fish is classified in the same group as meat. Logic is like a steak, a very good source of protein: an average of 18 to 20 g per 100 g. And they have great biological value: they contain all essential amino acids and are therefore fully used by the body for growth and cell renewal.

Other asset-shaped fish: the iron of animal origin (such as meat, again), well assimilated by the body. Iron is often deficient in the diets of young children, women who follow a restrictive diet or vegetarian. And this can lead to fatigue, lack of resistance, or anemia in the most serious cases.

If you eat little (or no) meat or relish if you do not know that fish is an excellent alternative. A portion equal, it completely replaces the menus. For younger guests and the elderly, be very vigilant, even when you use nets: Make sure there is no edge.

It is no coincidence that many slimming regimes, are biased to fish! This is a food of high nutritional density. It is both low in calories, typically low in lipids (fats) and well supplied with protein and micronutrients useful.

The caloric intake of fish is directly related to its fat content. Now I eat lots of fish called “thin” (less than 3% fat) or “half-fat” (between 3 and 6% fat) makes no more 80 to 120 kcalories per 100 g (weight net). Even fish “fat” (6 to 10% fat in most cases less than a mid-fat meat!) Rarely exceed 130 to 150 kcalories.

Besides iron, already cited, fish provides significant quantities of minerals:

* From the phosphorus, an essential component of bone;
* Zinc and copper, which play a vital role in the organization;
* Calcium, albeit concentrated in the edges, but also present in the flesh;

and trace elements varied, fluorine, selenium, cobalt, manganese …

Finally, it is a true mine … vitamins: It includes all the B vitamins, particularly B2, B12 and PP in significant quantities.

Fruits are perhaps the most exciting food for its diversity of colors and shapes. But besides showing what the naked eye, are among the foods with more nutrients and natural substances highly beneficial to health.

If we stop to think, we see that all fruits and vegetables, survive in the open, facing all kinds of weather conditions and attacks.All this is possible thanks to the protective substances and natural antioxidants they have. Ultimately these are the same chemicals that protect us when we consume food.

This means that we benefit absolutely with all those vitamins and nutrients that the fruit has. We filled our entire life.

What benefits gives us eat fruits?

• A daily ration of 3 to 4 fruits, naturally provide the daily requirement of vitamin C
• They provide a variety and quantity of vitamins and minerals, especially vitamin C
• Hydrates the body quickly.
• Help the proper functioning of the digestive system.
• It facilitates drainage of liquids, to be diuretic and purification of the body.
• They provide soluble plant fibers
• Do not add fat (excluding nuts, olives, avocado and coconut oils provide benefits for the body).
• They provide natural antioxidant vitamins.

The most abundant vitamin in fruits is C, and what is important in vitamin D, our body is not synthesized, so the food should provide it.

The amount of vitamin C in fruits varies widely, with kiwis, strawberries, raspberries and citrus those who enjoy greater content.

Vitamin C has a high antioxidant power, which becomes protective of tissues and cells of our body.

Vitamin C, must be replenished daily through food, since it does not accumulate in the body, the excess is eliminated in the urine.

It is also very easily destroyed by high temperatures, cooking, air and light. So it is best to eat raw fruits and ensure maximum intake of vitamins.

The main components of the fruit are:

• Water is the main component of the fruit.
• At about 100 grams of fruit, consume 80 to 90 grams of water. So eating fruit from a viewpoint of hydration, it is almost like drinking water. However, in case of certain food regimes should take account of their sugar content.
• Carbohydrates: Fructose is fruit sugar. Since fructose is a monosaccharide, the body absorbs and assimilates quickly. So we say fruits are a source of instant energy. Hydrates are also present glucose and sucrose.
• Fiber vegatal: Each 100 grams of fruit represent consume about 2 grams of fiber.
• Pectin, a type of fiber highly beneficial to the organism, is found mainly in fruits.
• Mineral salts: the consumption of fruits on a daily basis helps to regulate mineral balance in the body. They contain high levels of potassium and low sodium. They also provide magnesium, and calcium.
• Organic acids and aromas: these acids are normally tolerated by our body, except in special situations where we must turn to those fruits that are low in organic acids.
• Vitamins: fruits provide us with large amounts of vitamins, since they are particularly rich in carotenoids, powerful antioxidants that protect the mucous membranes and skin.

The caloric intake

There is popular belief that says it must discard the energy intake of fruits. This is a partial truth.

Your caloric intake comes from sugars or carbohydrates easily absorbed, and between one fruit and another there is a noticeable difference heat.

Consumed in excess is an increase of calories, which by the way your body produces them, can become lipid reserves in our body.

In turn, given the different energy intake with some other fruits such as avocado (avocado) compared with a tangerine (mandarin), consider this factor to include in a calorie-controlled portion.

Anyway, they are considered a wildcard in any diet, especially for its supply of nutrients (vitamins, minerals, etc.). It is best to consume as a snack or lunch, either at midmorning and midafternoon, not abuse drugs daily.

The recommended daily allowance is 3 to 4 pieces a day and this will cover the daily requirement of vitamins and minerals.

Look at the fruit as an extra dose of vitality that will always be grateful for our bodies.